Insomnia refers to difficulty falling asleep, staying asleep, or getting restful sleep. Sleep problems include insomnia and non-restorative sleep (sleep that’s not refreshing). Insomnia can be short-term or long-term; acute (lasting days to weeks) or chronic (months to years). Insomnia may accompany other sleep disorders such as narcolepsy and sleep apnea, which are characterized by excessive daytime sleepiness and breathing pauses during sleep. Welcome to MSK Life Clinic Foundation. We are happy to introduce our MSK Sleeping wellness therapy for Sleep disorders.
Contents
Sleep disturbance
If you’re suffering from an unshakeable case of insomnia, consider seeking out a psychological therapeutic consultation. Most people with sleep disturbances suffer from anxiety or depression, so working on getting help for your mental health issues will go a long way toward addressing your poor sleeping habits. You may also have what’s known as sleep apnea.
Sleep apnea occurs when your throat muscles relax while you sleep, restricting your airway and causing you to stop breathing temporarily. Sleep apnea is associated with high blood pressure, heart disease, weight gain and an increased risk of stroke and heart attack. There are a number of treatments for sleep apnea available today, including lifestyle changes such as losing weight and adjusting your sleeping position to ensure airway patency.
If you’re still having trouble sleeping, try adding some basic cognitive behavioral therapy exercises to your routine. CBT techniques are designed to teach patients how to understand and change problematic thoughts and behaviors. You can modify these techniques for use with insomnia, using them to identify negative thinking patterns associated with sleeplessness, such as overestimating how long it will take you to fall asleep or perceiving noise disturbances as a sign that you’ll have trouble sleeping.
CBT techniques can be effective, but they’re not a cure-all. If you feel like your case of insomnia is severe enough to warrant medical attention, make an appointment with your doctor. He or she will want to know all about your sleeping habits, including how long it takes you to fall asleep, what time you wake up in the morning and whether or not you experience fatigue and sleepiness during waking hours.
Your doctor will probably want to perform a physical examination, as well. This can provide valuable information about your health, which will help your doctor determine whether there are any underlying medical issues that may be contributing to your sleeplessness. Sleep apnea is one such condition that can contribute to insomnia; in fact, it’s estimated that between 80 and 90 percent of patients who suffer from sleep apnea also have trouble sleeping.
Sleep talking
Sleeping talking, or somniloquy, is an act of talking in one’s sleep. The person often has no memory of performing such behavior and may appear confused when awakened during an episode. It is more common among children than adults. Parents who discover that their child talks in his or her sleep may feel anxious about it.
Some children sleep-talk regularly. In most cases, there is no cause for concern and children will grow out of it as they mature. However, if your child frequently talks in his or her sleep or appears confused when awakened from a deep sleep, talk to his or her doctor about it. Also mention any family history of psychological problems.
If your child has episodes of sleep talking, do not wake him or her abruptly. This can lead to trauma. Gently call his or her name until he or she is fully awake and return him or her to bed as soon as possible after the episode ends. Avoid giving a lot of attention to talkative sleeping because that can encourage more behavior.
Take note of what your child says in his or her sleep. You may be able to determine why he or she is having episodes of sleep talking by listening closely. After an episode, ask your child if he or she remembers any of it. Listen carefully to any answers given as they may provide you with insight into what triggers these episodes. If your child appears upset after being awakened from a deep sleep, do not say anything critical or place blame on him or her.
When your child sleeps, keep lights dim and minimize distractions in his or her room. Try to make sure that he or she gets a full night’s sleep every night.
Sleep walking
Get plenty of sleep. This is a common cause of sleep walking, so do everything you can to ensure that you get a full eight hours at night. Sleep experts recommend that adults get seven to nine hours of sleep each night. Be sure to go to bed and wake up at roughly the same time every day — including weekends — for consistency and quality of rest. Staying up late on weekends is only going to make it harder for you to fall asleep on Sunday night.
Also, be aware of your surroundings before you nod off. Don’t drink alcohol or take naps within three hours of bedtime; both can cause you to sleepwalk. Sleep experts also advise against watching TV in bed, because it makes it more difficult to fall asleep quickly and stay asleep for long periods of time. If you want to watch television before going to sleep, move it into another room where you won’t hear its buzz after the lights go out.
Get exercise. Regular aerobic activity can reduce stress, boost your energy level and help you sleep better. Experts recommend at least 30 minutes of moderate physical activity on most days of the week. If possible, start exercising in the morning or early afternoon to increase your overall energy level throughout your day. Even if you only have time for a five-minute walk around your house or office, it’s better than nothing!
Exercise also helps improve sleep apnea, a condition that causes snoring and pauses in breathing during sleep. A study published in The Journal of Clinical Sleep Medicine found that people who exercised more frequently reported less daytime sleepiness than those who were sedentary. Regular exercise can also help lower your risk of developing diabetes, which is a leading cause of obstructive sleep apnea. It’s best to consult with your doctor about how much exercise is right for you before starting an aerobic program.
Avoid caffeine and nicotine. Caffeine is a stimulant that can disrupt your sleep cycle. Experts recommend avoiding caffeinated beverages — like coffee, tea and soda — after 3 p.m., and some suggest completely cutting out caffeine if you’re having trouble sleeping at night. Sleep experts say it takes roughly six hours for half of the caffeine in your system to clear out, so be sure to stop drinking any caffeinated beverages at least six hours before bedtime if you want them to help you sleep.
When it comes to nicotine, sleep experts say that both cigarette smokers and people who use nicotine patches or gum at night can have difficulty sleeping. These items contain nicotine, a stimulant that may keep you awake at night if you use them within a few hours of bedtime. If you’re having trouble sleeping and are thinking about using nicotine products to help, talk with your doctor about other ways to reduce stress and improve your sleep quality instead.
Excessive sleepiness
If you’re finding it impossible to stay awake at work, or if you’re nodding off in front of the TV on a regular basis, excessive sleepiness could be affecting your life. Sleeping pills, stimulants and other substances can help keep your eyes open and help you concentrate. If you suspect that you might have an issue with sleepiness, see a doctor. Sleep disorders such as narcolepsy are treatable with medication and therapy—but they must be diagnosed first.
If you find yourself struggling to stay awake, talk to your doctor. It could be a symptom of something more serious than just not getting enough sleep. Narcolepsy is a rare disorder that causes excessive daytime sleepiness and uncontrollable bouts of sleep during any time of day, often in response to strong emotions. While medications can help reduce episodes of narcolepsy, lifestyle changes are key for managing symptoms and preventing further damage.
If you’re experiencing excessive sleepiness, visit your doctor. It may be a symptom of narcolepsy, which is treatable with medications and lifestyle changes. Narcolepsy can be life-changing, but don’t lose hope. With expert care and support from loved ones, it’s possible to live well with narcolepsy.
If you find yourself falling asleep in awkward places, experiencing sudden and irresistible bouts of sleep or feeling overly tired during the day, your struggles could be due to narcolepsy. Narcolepsy is a brain disorder that causes excessive daytime sleepiness, sleep paralysis and hallucinations. Learn more about what it’s like to live with narcolepsy—and find tips for improving symptoms.
If you’re falling asleep uncontrollably, even when you’re not tired, or experiencing sudden bouts of sleep for no reason at all, there could be something else wrong with your health besides a lack of sleep. Learn about narcolepsy and its symptoms here. Narcolepsy is treatable with medication and lifestyle changes, so if you suspect that you might have it, talk to your doctor immediately.
Sleep Apnea Symptoms
If you snore loudly or experience pauses in breathing, you may have sleep apnea, a condition where your airway is blocked while sleeping. This can cause light-headedness, memory loss and severe fatigue during waking hours. If left untreated, sleep apnea can lead to diabetes, stroke and heart disease.
Sleep apnea is a common and serious sleep disorder that affects millions of Americans. Sleep apnea occurs when your throat muscles relax during sleep and block your airway, making it difficult to breathe.
Sleep apnea may cause you to wake up often or snore loudly. A sleep study called a polysomnogram can diagnose sleep apnea. Your doctor will also examine your throat and nose, as well as your mouth and chin, to rule out other causes of breathing problems while sleeping, such as nasal obstructions or deformities in your jawbone.
If you suspect that you have sleep apnea, speak with your doctor. Treatment options include lifestyle changes, medication and surgery. Losing weight, sleeping on your side instead of your back and using a continuous positive airway pressure (CPAP) machine while sleeping can help reduce obstructions in your airway caused by sleep apnea. CPAP machines provide a constant flow of air that keeps airways open during sleep.
There are several FDA-approved medications for treating sleep apnea. Some of these drugs include oral appliances, which help open your airway, and certain types of antidepressants. If lifestyle changes and over-the-counter remedies don’t improve your sleep apnea symptoms, speak with your doctor about starting a medication to treat it.
Causes Of Sleeplessness / Insomnia
Don’t lose sleep over insomnia! The causes of sleeplessness / insomnia can vary widely and include psychological or environmental issues. Treating your insomnia often involves a combination of prescription medications and counseling. Many behavioral therapists specialize in treating sleep disorders. You may be suffering from an underlying psychological issue (anxiety, depression, etc.) that manifests itself as sleeping problems. In these cases, talk therapy is one way to treat symptoms of sleeplessness / insomnia effectively and with little medication.
The physical environment you sleep in can also contribute to sleeplessness / insomnia. Extreme temperatures, uncomfortable mattresses, and noise pollution are just a few of many things that can wake you from a good night’s sleep. There are also medical reasons for insomnia such as restless leg syndrome (RLS), brain tumors, sleep apnea, Parkinson’s disease, or narcolepsy.
If you have an underlying medical condition that is contributing to sleeplessness / insomnia, you should always visit your doctor for a full checkup. He or she can prescribe you appropriate medications or conduct a sleep study to identify other causes of sleeplessness / insomnia. If your doctor finds no underlying medical issues, then he or she may recommend behavioral therapy to treat your sleeping problems.
Having an overly busy mind and difficulty relaxing at night can make it harder to fall asleep. Stress and worries are often a common cause of sleeplessness / insomnia. Cognitive behavioral therapy for insomnia (CBTI) involves learning how to relax and change your thought process about falling asleep, so you experience less anxiety about not being able to sleep. Once your anxiety levels go down, you’ll be able to sleep much better.
Habits and behaviors you have during daytime hours can also cause sleeplessness / insomnia. There are things you can do, however, to counteract sleeplessness / insomnia caused by how you spend your day. Unhealthy eating habits, drinking too much caffeine or alcohol, and smoking cigarettes before bed can all make it harder to fall asleep at night. Exercise is a good way to relax, relieve stress, and tire out your body so it’s easier to sleep.
Reasons For Sleeplessness / Insomnia
Sleeplessness or insomnia is defined as the inability to fall asleep or stay asleep for extended periods of time. The main reasons why you may suffer from sleeplessness / insomnia are due to psychological and psychiatric disorders, stress, your diet, lack of exercise and some other specific medical conditions like restless leg syndrome (RLS), sleep apnea, etc. These factors can be also associated with causes that would contribute towards insomnia.
A large number of people all around the world are diagnosed with insomnia on a regular basis. It is estimated that almost 50% of people suffer from sleeplessness / insomnia at least once during their lifetime. Most commonly, sleeplessness occurs when an individual has to undergo stress and anxiety in order to meet his or her daily responsibilities and obligations.
In other cases, sleeplessness occurs in individuals suffering from psychiatric disorders such as post-traumatic stress disorder, major depressive disorder, bipolar disorder and schizophrenia. It is also commonly seen among people who have to undergo through stressful situations or are undergoing psychological therapy for some other issues.
On the other hand, sleeplessness can also occur in people who are undergoing from some medical conditions such as narcolepsy, an autoimmune disorder that affects both central nervous system and peripheral nervous system. Additionally, some researches have also suggested that sleep disorders including sleep apnea and restless leg syndrome (RLS) are linked with insomnia as well.
Apart from these medical conditions, sleeplessness can also occur in people suffering from excessive stress and anxiety. The most common types of disorders that result in excessive stress and anxiety are post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD), panic disorder, bipolar disorder and major depressive disorder.
Another common reason that contributes towards sleeplessness / insomnia is stress or anxiety experienced by individuals in their daily lives. People who are in critical positions often find it difficult to cope up with stress and anxiety due to increasing work pressure. Even those people who have recently experienced a major personal loss or suffered from other traumatic experiences may also experience sleeplessness / insomnia due to extreme stress and anxiety.
Stress and anxiety may also cause sleeplessness / insomnia in individuals who are undergoing psychological therapy for some other issues. It is observed that people with a history of mental health problems are likely to experience more sleeplessness when they undergo through stress and anxiety during their therapy sessions.
Natural Remedies For Insomnia
If you’re like most people suffering from insomnia, one of your first moves is to turn to over-the-counter drugs or prescription medication for help. While these remedies do provide some assistance, they also come with a slew of side effects.
Fortunately, there are a number of natural remedies for insomnia that can help you achieve a good night’s sleep while avoiding some of these potential side effects. You should consult with your doctor before making any dietary changes or taking any medications or supplements. In addition to natural remedies for insomnia, it’s important to understand what might be causing your sleeplessness in order to find a lasting solution.
Talking to a MSK professional psychologist or therapist can help you understand what might be causing your insomnia. By learning how to manage your stress and gain better control over how you respond to problems, you can reduce your level of anxiety and improve your sleep quality.
It’s also important to consider any medications you’re taking, particularly over-the-counter drugs. If you’re using any medication for allergies or acid reflux, for example, it may be exacerbating your insomnia. If you suspect that your medication might be causing your sleeplessness and want to switch to a non-prescription remedy instead, talk with your doctor about whether that would be a good option for you.
Cognitive behavioral therapy (CBT) can also be a powerful insomnia treatment. During CBT, you’ll learn how to identify and change any negative thought patterns or habits that might be contributing to your sleeplessness.
Home Remedies For Good Sleep / Insomnia
There are a number of home remedies that you can use to treat insomnia without having to go through a whole night of tossing and turning. These home remedies will help you get good sleep and they won’t have any side effects. Talk to your doctor before taking any over-the-counter medication for sleeping or if you are breastfeeding. Caffeine, alcohol, nicotine and other substances should also be avoided.
A hot bath can be a great way to unwind before going to bed. Warm water helps you relax, and if you add a few drops of lavender essential oil or some chamomile, your body will naturally calm down as well. Spend some time reading a book (or listening to music), or if that’s not your thing, just sit in silence and take some deep breaths until you feel sleepy.
If you’re feeling stressed or worried, try meditating before bed. Find a quiet place to sit and focus on your breathing.
Cognitive Behavioral Therapy For Insomnia
Cognitive behavioral therapy is a psychological therapeutic consultation designed to help people alleviate or manage insomnia. If you’re suffering from sleeplessness and want relief, cognitive behavioral therapy may be just what you need. In cognitive behavioral therapy for insomnia, patients work one-on-one with a therapist to develop customized treatment programs based on your unique condition and situation.
If you’re seeking a short-term solution to insomnia, cognitive behavioral therapy may be all you need. Cognitive behavioral therapy for insomnia can help you develop better sleep habits and change your negative thinking patterns, leading to long-term improvements in your sleep quality. If you’re interested in learning more about cognitive behavioral therapy for insomnia, get in touch with one of our therapists today. We’ll be happy to help you put an end to sleepless nights and put your health back on track.
MSK Sleeping Wellness Therapy
Anyone can join to Sleeping WellnessTherapy in MSK Life Clinic Foundation with any one of the following methods.
- Direct consultation: Those who can contact the MSK Experts in person are welcome to MSK Life Clinic Foundation with the pre appointments. For more details click here.
- Online Consultation: Those who cannot come directly to the MSK Life Clinic Foundation can join the course in online with their mobile phone or laptop. For more details click here.
For sleeping behavior analysis and sleep activation therapy without medicine, we welcome you to experience our services! To find out more about us, type ‘MSK Life Clinic Foundation‘ on google.com or click this link. You can find more information about MSK Life Clinic at msklifeclinic.in and YouTube channel named MSK Life TV! Stay tuned to facebook.com/gsexperts to know our services from time to time.
Sleeping Wellness Therapy from MSK Life Clinic Foundation, India.
DISCLAIMER: Articles on this website contain affiliate links from Instamojo and Amazon websites. Because we are the participants in the Amazon Services LLC Associates Program & Instamojo Referal Program, which are designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.in and Instamojo.com.
